Zinsinsi zobisika za thanzi la ndiwo zamasamba zofiira ndi lalanje

Kodi mumakonda kuona mitundu yosiyanasiyana mukayang'ana mbale yanu? Mukawonjezera ndiwo zamasamba zokongola zofiira ndi lalanje m'mbale yanu pamodzi ndi zobiriwira ndi zachikasu, sizimangopangitsa kuti ziwoneke zokongola, komanso zimakhala ndi zabwino zambiri m'thupi lanu. Ndiwo zamasamba monga kaloti, dzungu, mbatata, tomato, ndi tsabola wofiira zomwe tonse tikudziwa kuti ndi za gululi. Chifukwa chake lero, tiyeni tikambirane za ubwino wodabwitsa wa kuwonjezera ndiwo zamasamba zokongola izi pazakudya zathu.

Kodi ubwino wa ndiwo zamasamba izi ndi wotani pa thanzi?

Mwachidule, ndiwo zamasamba zofiira ndi za lalanje ndi malo osungira mavitamini ndi michere. Zimapatsa thupi lanu mphamvu, mphamvu, komanso zimakuthandizani kukutetezani ku matenda osiyanasiyana.

Zimathandiza kuchepetsa chiopsezo cha khansa

Iyi ndi mfundo yofunika kwambiri. Asayansi amakhulupirira kuti chifukwa chachikulu cha khansa ndi kuwonongeka kwa maselo m'thupi lathu. Tinthu toopsa tomwe timapangidwa m'thupi lathu, totchedwa ma free radicals, tingawononge maselo. Komabe, mankhwala amphamvu otchedwa antioxidants omwe amapezeka mu ndiwo zamasamba awa amatha kuteteza maselo athu ku tinthu toopsati.

Taganizirani za ma antioxidants awa ngati chitetezo cha maselo athu.

• Beta-carotene: Izi zimapezeka zambiri mu ndiwo zamasamba za malalanje monga kaloti, mbatata, ndi dzungu. Matupi athu amasandutsa vitamini A.
• Lycopene: Kapangidwe kameneka ndi komwe kamapatsa tomato mtundu wofiira. Ndi antioxidant wamphamvu kwambiri.

Amalamulira kuthamanga kwa magazi

Kuthamanga kwa magazi, kapena kuti BP, ndi vuto lofala pakati pa anthu ambiri masiku ano. Chimodzi mwa zifukwa zazikulu za izi ndi kuchuluka kwa mchere (sodium) womwe timawonjezera muzakudya zathu komanso kuchepa kwa potaziyamu yomwe thupi lathu limafunikira. Kusalinganika kumeneku kungayambitse matenda aakulu monga matenda a mtima ndi sitiroko.

Yankho labwino kwambiri pa izi ndikudya zakudya zokhala ndi potaziyamu wambiri. Mbatata zotsekemera za lalanje, kaloti, ndi dzungu ndi ndiwo zamasamba zokhala ndi potaziyamu wambiri. Chifukwa chake, lankhulani ndi dokotala wanu ndipo onjezerani ndiwo zamasamba izi muzakudya zanu, zomwe zingathandize kuchepetsa kuthamanga kwa magazi.

Amapereka maso abwino

Tonse tamva kuyambira tili ana kuti "kudya kaloti kumawongolera maso anu." Pali zoona zambiri mu nkhaniyi. Chifukwa cha izi ndi utoto wotchedwa carotenoids womwe umapezeka mu ndiwo zamasamba izi.

• Lutein ndi Zeaxanthin: Izi zimateteza maso ku chiopsezo cha matenda a maso komanso kuwonongeka kwa maso komwe kumachitika chifukwa cha ukalamba. Zimapezeka kwambiri mu kaloti ndi tsabola wofiira.
• Vitamini A: Kuphatikiza apo, beta-carotene yomwe ili mu ndiwo zamasamba izi imasinthidwa kukhala vitamini A ndi thupi lathu. Vitamini A imathandiza kuwona bwino mu kuwala kochepa, kutanthauza usiku.

Kuti mano ndi mkamwa zikhale zathanzi

Mwina simunamvepo kale izi. Inde, ndiwo zamasamba izi ndi zabwino kwambiri pa mano ndi mkamwa mwanu.

• Vitamini A: Vitamini A ndi yofunika kwambiri pa thanzi la malovu mkamwa mwathu. Kusowa kwa izi kungayambitse kuwola mwachangu ndi kusweka kwa mano.
• Vitamini C: Kodi m'kamwa mwanu mumatuluka magazi? Kodi mano anu amamasuka? Izi zitha kukhala chifukwa cha kusowa kwa vitamini C. Ndiwo zamasamba monga tomato ndi tsabola wofiira zili ndi vitamini C wambiri.

Tiyeni tidziwe bwino za phindu la zakudya

Ndiwo zamasamba zofiira ndi lalanje ndi gulu la zakudya zopanda ma calorie ambiri, koma zimakhala ndi zakudya zambiri. Tiyeni tiwone zakudya zofunika kwambiri zomwe zilimo komanso kufunika kwake.

Kodi mumaphika bwanji ndiwo zamasamba izi? Kodi njira zabwino zophikira ndi ziti?

Apa ndi pomwe nthawi zambiri timalakwitsa. Tikagula chinthu monga dzungu kapena mbatata, timazolowera kuphika ndi shuga wambiri, mchere, mafuta, ndi mkaka wa kokonati. Ngakhale titagula msuzi wa phwetekere, ungakhale ndi mchere wambiri komanso shuga wambiri. Tikaphika motere, sitipeza ubwino weniweni wa ndiwo zamasamba.

Ndi bwino kuzidya mosavuta komanso mwachibadwa momwe mungathere. Kuphika ndiwo zamasamba kwa nthawi yayitali kumawononga michere yake. Choncho yesetsani kuzidya zosaphika nthawi iliyonse yomwe mungathe.

Nazi njira zosavuta komanso zathanzi zomwe mungayesere:

• Onjezani saladi yopangidwa ndi kaloti, tomato, ndi nkhaka ku chakudya chanu chachikulu.
• Dulani kaloti wosaphika ndikuwapanga kukhala sambol . Ingowonjezerani madzi a mandimu pang'ono, mchere, ndi tsabola.
• Idyani zinthu monga dzungu ndi mbatata zophikidwa . M'malo mozidya ndi kokonati, yesani kuzidya ndi sambol yamchere.
• Mukapanga curry ya dzungu, siyani kuwonjezera shuga wambiri. M'malo mwake, yesani kuwonjezera chidutswa cha makungwa a sinamoni. Chimawonjezera kukoma kwachilengedwe.
• Yesani kuwonjezera kaloti wokazinga mu msuzi wa phwetekere womwe mwapanga kunyumba m'malo mowonjezera mafuta. Izi ziwonjezera kukoma ndi ubwino.
• Mukaphika supu ya ndiwo zamasamba, onetsetsani kuti mwawonjezera zinthu monga kaloti, dzungu, ndi tomato.
• Dulani zinthu monga mbatata ndi dzungu m'zidutswa tating'onoting'ono, onjezerani tsabola pang'ono ndi ufa wa turmeric, ndikuziphika mu uvuni (oven roast). Ndi bwino kwambiri kuposa kuzikazinga mu mafuta.